One of the main challenges of those starting on a low-carb lifestyle is breakfast.

I see it all the time: people can eat meat, eggs, vegetables and salads at meals and snacks they make during the day.

But breakfast on the low-carb or ketogenic diet remains a challenge.

After all, it’s not easy dropping your daily bagel habit.

But today I’m here to help you.

Because I’m going to show you some tasty and healthy low-carb breakfast options.

I will also reveal how I eat – and give you cheap, practical options for breakfast.

After all, who has time to cook for hours every morning? I know I don’t.

Some of the alternatives I will address include:

  • not eating anything (fasting);
  • black coffee ;
  • bullet-proof coffee;
  • low-carb mug cookies;
  • low-carb fruits ;
  • nuts;
  • cheeses;
  • eggs;

and much more…

So you’ll never have to wonder what to eat early in the morning.

The first totally low-carb breakfast option is very cheap and totally calorie-free – and simple.

It consists of simply not eating anything.

Low-Carb Breakfast Option # 1: Intermittent Fasting

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A popular breakfast option among people who follow the low-carb diet is to just not eat anything.

Many people start intermittent fasting in the morning (basically skipping breakfast) for one of these reasons:

  • not being hungry in the morning,
  • wanting to sleep a little more,
  • liking the practice of intermittent fasting, or even
  • wanting to reap some of the benefits benefits of intermittent fasting .

Regardless of the reason, the fact is that eating nothing is just a matter of habit.

And of course: if you decide to adopt some intermittent fasting practices, you don’t have to be thirsty.

There are low-carb drinks that can be consumed without breaking a fast .

Among them there are:

  • Water,
  • black coffee ( not sweetened ), and
  • teas.

However, you are not limited to just these.

Which brings us to our next topic in this selection of options for the low-carb breakfast: the drinks.

Low-Carb Breakfast Option # 2: Low-Carb Beverages

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Black coffee is my favorite option for most mornings.

When I say black coffee, I mean a coffee without sugar, no sweeteners, and no additives – this is my standard breakfast.

However, feel free to add other types of foods that give more sustenance and flavor to your coffee.

Some common options include:

  • milk cream,
  • cream,
  • butter,
  • coconut milk,
  • coconut oil,
  • and others.

That is, some form of healthy fat, since our goal is to provide more satiety and energy.

These additions make up the famous Bulletproof Coffee (or “bulletproof coffee”) .

And speaking of coffee, it is important to address a common misunderstanding.

There is widely held belief that drinking coffee can be detrimental to health in some way.

However, when consumed in “normal” amounts, coffee does not harm health – and may even have some health benefits.

But coffee is not the only drink option in the morning.

Low-carb drinks for breakfast: beyond coffee

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Coffee is culturally associated with breakfast, and waking yourself up in the morning.

But that does not mean that you are limited to it.

I quite enjoy some yerba mate tea from time to time, usually sipped from my special yerba mate cup.  

And yerba mate is not the only tea infusion you can drink: because in the low-carb diet all types of teas can be consumed.

(Again, I refer to non-sweetened teas.)

And let’s not forget the most fundamental drink in life: water.

Drinking water is important for your health – but you probably already know that.

But perhaps what you don’t know is an interesting and refreshing way to consume more water in the morning: the flavored water .

The flavored water is pretty simple: just add some ingredients in water, in order to infuse more flavor into it.

For example, one of the combinations I like most is lemon with a little cinnamon.

So you always have options when it comes to starting the day with tasty low carbohydrate drinks.

And that’s not to mention the different (and delicious) low-carb smoothies.

Smoothies are great, they provide satiety and refreshment in a quick and delicious way.

I want to leave a suggestion for a low-carb smoothie that I’m sure you will love.

The creamy lemon smoothie is tasty and highly refreshing, I’ve left the recipe below.

Zesty Creamy Lemon Smoothie

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Prep Time: 5 Minutes


Cook Time: 0 Minutes

Phase: Phase 1

Difficulty: Easy


  • 1 cup Coconut Milk Beverage, plain, unsweetened
  • 28 grams Atkins Vanilla Protein Powder
  • 1 tbsp Lemon Juice
  • 1/2 tsp Lemon Zest


All the ingredients should be blended, leaving out the ice, until very smooth. Pour over ice or blend and enjoy.

Note that any sugar-free milk of your choosing such as soy, almond, or cashew can be used as a substitute for coconut milk.

*28g = 1 scoop of Atkins Vanilla Protein Powder.

Now let’s explore a number of low-carb food options for your breakfast.

Starting with the most obvious: eating normal food.

Low-Carb Breakfast Option # 3: “Normal Foods”

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At breakfast, you also have the option of eating “normal foods”.

Some people like it, while others turn their noses up at it, finding it “strange.”

But where is it written that you can only have “bread and fruit” for breakfast?

And even options like chicken, meats, mushrooms in butter, etc are restricted to lunch and dinner.

These restrictions come from cultural ties that we have – and I have no problems breaking them.

So if you have ready-made ground beef (or some other food you like to eat for lunch or dinner) you can have them at breakfast.

For example, if you have a long day ahead, it might better to have a meal type breakfast then only eat late afternoon or in the evening.

In this scenario, an option rich in nutrients, protein, and good fats can leave you satiated all day.

Not to mention that eating real food in the morning is still super practical if you have the food already prepared.

And as I said, calling meat and vegetables “lunch food” is a cultural thing.

After all, breakfast varies widely around the world. In parts of Asia, people tend to eat rice or some kind of soup as the first meal.

In Pakistan, curried meat is a common option.

So set yourself free from breakfast restrictions and have it your way.

Low-Carb Breakfast Option # 4: Eggs And Low-Carb Side Dishes

Eggs are a classic for breakfast - they can be prepared in any way

Eggs are a common ingredient for breakfast in many countries.

They are one of the wild cards for those starting a low-carb diet.

Fried, boiled, scrambled, poached, omelets …

The options are numerous – as are countless possible accompaniments.

Popular choices are meats as well as cheeses.

We shouldn’t forget vegetables like braised cabbages, or onions sliced into omelets or eggs to give flavor.

There are other foods like tomatoes and avocados – which are technically considered fruits, but work very well with savory meals.

So innovate in your breakfast eggs, try some shredded beef, mushrooms , and whatever else you like.

Besides eggs, a side of low carb fruit also are a great way to start the day – this is what will look at next.

Low-Carb Breakfast Option # 5: Low-Carb Fruits

avocado is a good example of low-carb fruit

When it comes to a low-carbohydrate diet, it is difficult to find fruits that are not high in sugar.

However, while some fruits are best avoided a low-carb diet, that does not mean you should not eat fruits at all.

In fact, there are some great fruit choices for breakfast that are also low-carb.

The avocado, for example, is a highly nutritious fruit, and totally low-carb – only about 5 grams of net carbohydrates for each 100g portion.

We can also include tomatoes, as I mentioned above, you can have these in omelets or even to “give volume” and add vitamins and minerals to that first meal of the day.

And speaking of reddish-colored fruits (such as tomatoes), we include several other red fruits .

Among them, are strawberries, blueberries, cherries, and raspberries.

Besides these, all the other fruits known as “berries” are good to go.

To conclude this section on fruits, we can cite another classic in the low-carb diet: dried coconut.

Dry coconut pulp is a delicious low-carb food, it gives satiety – and is  practically a snack made by nature .

On the other hand, coconut water is not low-carb and should be avoided.

A large glass (300ml) of coconut water has about 15g of liquid carbohydrates, and has practically no dietary fiber.

Unlike the coconut itself, which it is highly nutritious and can be utilized in delicious recipes – which is our next subject.

Low-Carb Breakfast Option # 6: For Those In A Rush​​- “Pick Up And Go”

Oil-rich, such as walnuts, are a good choice of low-carb breakfast

I like to call these low carb foods “pick up and go” they are ready when you are.

When you leave your home, you just “grab” a portion and you’re off for the day.

(hence the name “pick up and go.”

An example of “pick up and go” options are peanuts .

Although this is a legume, it’s low-carb and even fits with the ketogenic diet, which is why a lot of people like them.

If you follow a diet that excludes legumes (like a restricted paleo), you probably don’t eat peanuts.

But there are several other nuts at your disposal: chestnuts, almonds, macadamias …

All of these options can be part of a low-carb diet, and a mix between them can make a great low-carb (or even breakfast) snack.

These are practical options for you to eat before leaving home or even on the way to work, for example.

But some people need to be careful.

Because nuts (including peanuts) are highly calorific – and can spark the so-called “domino effect” in some people.

That is: after eating the first nut, they find it hard to stop eating until they have emptied the bag.

Another “pick up and go” option that takes practically no time to make is a meat and cheese rolls.

Just pick up the meat slice of your choice (I prefer beef), cheese, and roll them up in each other, and that’s it!

You have a quick snack made “in less than 5 seconds.”

This is very tasty, very easy, and is closer to the traditional breakfast most people know.

And the “pick up and go” options does not end there.

For some other “quick” ideas for your low carbohydrate breakfast include:

  • canned tuna;
  • whey protein or albumin shakes;
  • low-carb berries (strawberries, blueberries, coconut flakes, etc.)
  • low-carb cheeses (ie, those more yellow in color);
  • Nuts, oilseeds (walnuts, hazelnuts, almonds, macadamia, etc.);
  • seeds (sunflower, pumpkin, etc.);
  • Meats  – the less processed the better;
  • peanut and peanut paste (beware of compulsion);
  • chocolate chips 70% cocoa;
  • whole yogurt (without any added sugar);
  • kefir of water or milk (or even low-carb recipes with kefir );
  • low-carb prescriptions (muffins, muffins, breads).

Of course the options do have to end there – but I’m sure you get the idea and can use your own creativity to invent even more low-carb options.

Picking up from the last option we mentioned, most people in the western world as used to cookies or muffins for breakfast.

Next we’ll explain how you can literally have your cake and eat it to, with this low carb breakfast.

Low-Carb Breakfast Option # 7: High-Convenience Low-Carb Mug Cookies

Mug Cookie is a low-carb breakfast option

Mug cakes are:

  • very easy to do,
  • extremely tasty, and
  • versatile (because you can make them any way you want).

Besides being practical: all you need to do is mix everything together, which barely takes 4 minutes and it’s done.

These mug cakes are not only good for breakfast, but work well as a snack.

On top of that, these are very practical foods to take work. You could, if you want, even make them at work. All you need is the premade ingredients and a microwave.

I  discovered this option a while ago, and thought you might want to know about it too.

Blueberry Cloud Muffin

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Prep Time: 1 Minutes


Cook Time: 1 Minutes

Phase: Phase 2

Difficulty: Easy


  • 1 oz Cream Cheese
  • 1 large Egg
  • 2 tbsps Vanilla Whey Protein
  • 1/4 tsp Baking Powder (Sodium Aluminum Sulfate, Double Acting)
  • 1/8 tsp Nutmeg (Ground)
  • 1/4 cup Blueberries


A dash of nutmeg brings extra flavor to the blueberries while the protein gives you a good start to your day. Super quick, once in the microwave you will out the door in less than 5 minutes.

  1. Put the cream cheese in a microwave safe mug.  Heat through for 10-15 seconds (so it cream cheese is warmed but not to fully melted).
  2. Add the eggs and whisk it with the cream cheese.
  3. Get the whey protein powder, baking powder, and nutmeg; whisk to combine.  Add in your blueberries mixing to combine. The mug should be heated in the microwave for 1 min and 20 seconds (this is so the blueberries get some additional time as they contain so much moisture.  Microwave times will vary so pop it in an extra 10-20 seconds if it does not cook through. Remove the muffin by turning over onto a plate. For easier release, run a knife around the inside of the mug.

Low-Carb Breakfast Options: What I Eat

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In this post I showed our favorite alternatives for a good low-carb breakfast.

On the one hand, for most of the days I personally practice some form of intermittent fasting in the morning.

I just take the low-carb drinks that I quoted above (coffee, flavored water, Yerba mate, and tea).

On the other hand, when I choose to have breakfast in the morning, I  make a point of eating something that is tasty, and healthy.

These foods and recipes I have revealed here are options I would like to have known back when I started low-carb.

Because in the beginning, before intermittent fasting – I was making three tasty, healthy low carb meals a day.

But over time, I was getting tired of eating fried egg every morning.

If I knew all the options from the beginning, this transition would have been a lot easier.

That’s why I wanted to present these to you: to make your life easier and even more tasty.

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